154,12,79477

30 mins recline bike level 11

pork, spuds, onions, spinach, tomatoes and apples
stout, perry and wine
13 st 1

654,11,11,8469

3 x 10 12.5kg cable crossovers
3 x 10 40kg bench press
3 x 10 35kg incline press machine

30 20kg abdominal crunch machine legs in new position

3 x 10 20kg curl machine
3 x 10 ez bar preacher curls 10kg on end of metal sleeved bar
3 x 10 l/r 10kg preacher curls

duck in orange sauce with colcannon
lager and wine
13 st 7

956,10,9,12,767

30 mins recline bike level 11

bacon sarnie
prawns and peppers in black bean sauce with egg fried rice

Guinness and wine
13 st 9

?56,10,10,11,344

3 x 10 back squats
3 x 10 leg extensions
3 x 10 leg press machine

30 abdominal machine reps

3 x 10 20kg shoulder press machine
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 12.5kg press behind neck

didn't recall leg weights in the Lifestyle fitness place

no record of food or booze or weight in Cardiff

?53,10,10,?665

30 mins recline bike level 11

back at Mum and Dad's and not recording what I eat, drink or weigh

?55,11,10,7546

10 20kg pulley
10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley

30 20kg abdominal crunch machine (legs in new position)

3 x 10 50kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 20kg barbell triceps extensions

steak, chips and creamed spinach
wine
forgot to weigh myself

635,11,8937?

30 mins recline bike level 11

seafood, broccoli and spinach sauce with chips

wine
13 st 6

625,10,79764

3 x 10 12.5kg cable crossovers
3 x 10 40kg bench press
3 x 10 35kg incline press machine

30 20kg abdominal crunch machine legs in new position

3 x 10 20kg curl machine
3 x 10 ez bar preacher curls 10kg on end of metal sleeved bar
3 x 10 l/r 10kg preacher curls

prawn lasagne
stout and wine
13 st 6

783,11,98745

30 mins recline bike level 11

burger, rice and cabbage casserole
wine

13 st 7

555,10,12,10435

3 x 10 4kg Assorted Overhead Dumbbell Squat
3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine

30 20kg abdominal crunch machine legs in new position

3 x 10 20kg shoulder press machine
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 12.5kg press behind neck

chicken, prawns, cabbage, broccoli and noodles in an oriental broth
burger

beer and wine
13 st 5

44398,11,456

30 mins recline bike level 11

bacon and tomato sarnie
sausages, colcannon and gravy

Guinness and wine
13 st 4

420889756

10 20kg lats pulldown
10 25kg lats pulldown
10 30kg lats pulldown
10 35kg lats pulldown
10 40kg lats pulldown
10 45kg lats pulldown
10 50kg lats pulldown
10 55kg lats pulldown
10 60kg lats pulldown

3 x 10 50kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 20kg barbell triceps extensions

15 left 15 right one leg core machine "scrunches"

baked Camembert, scallops and bread
guiness and wine
13 st 4

634,11,96557

30 mins recline bike level 11

weetabix
oriental prawn, pea and noodle broth

wine
13 st 6

7318,10,8446

3 x 10 50kg bench press
3 x 10 12.5kg cable crossovers
3 x 10 35kg incline press machine

15 left 15 right one leg core machine "scrunches"

3 x 10 ez bar preacher curls 10kg on end of metal sleeved bar
3 x 10 l/r 10kg preacher curls
3 x 10 20kg curl machine

Chinese pork,veg and noodles
wine
13 st 7

534,10,99966

Yoga 2 at Wimbledon

chicken, leek and sweetcorn risotto
ice cream

wine
13 st 5

554,11,99767

30 mins recline bike level 11
stretching

pulled pork, chips and 'slaw

wine
13 st 5

783,11,10,12,847

3 x 10 4kg Assorted Overhead Dumbbell Squat
3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine

30 20kg abdominal crunch machine legs in new position

3 x 10 25kg shoulder press machine
3 x 8kg l/r kettlebell bottoms-up press
3 x 10 20kg military press

stretching

chicken, sweetcorn, and leek lasagne
ice cream

wine
13 st 7 (who ate all the pies?)

?8099,12,?36

30 mins recline bike level 13 in Cardiff
stretching

half a burger
seafood and runner bean curry and rice

wine
no scales on tour

?5-1,11,11,11,746

10 25kg lats pulldown
10 30kg lats pulldown
10 35kg lats pulldown
10 40kg lats pulldown
10 45kg lats pulldown
10 40kg lats pulldown
10 35kg lats pulldown
10 30kg lats pulldown
10 625kg lats pulldown

30 20kg abdominal crunch machine (legs in new position)

3 x 10 50kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 16kg two handed kettlebell press from behind neck

No scales, no food diary, no booze diary on tour.

440,11,11,9558

30 mins recline bike level 11
tuna and cucumber sub
spud, greens and peas frittata
lager and wine
13 st 4

271,11,8,11,788

3 x 10 35kg incline press machine
3 x 10 40kg pecs machine
10 40kg, 10 45kg, 10 50kg chest press machine

30 20kg abdominal crunch machine (legs in new position)

3 x 10 20kg curl machine
3 x 10 ez bar preacher curls 10kg on end of metal sleeved bar
3 x 10 l/r 10kg preacher curls

apple and grapes
beef, courgette, carrot, spud and green been sauce with pasta

Guinness and wine
13 st 2

272,11,10,9556

30 mins recline bike level 11

apple and grapes
beef, courgette and carrot bolognaise

wine
13 st 2

363,11,12,11,855

3 x 10 4kg Single Arm Overhead Dumbbell Squat
3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine

30 20kg abdominal crunch machine legs in new position

3 x 10 25kg shoulder press machine
3 x 10 10kg simultaneous l/r Arnold presses
3 x 10 12.5kg two handed bar bell press from behind neck

Thai chicken, spud and runner bean red curry with a coupla wheat tortillas

lager and wine

13 st 3

340,11,10,9845

30 mins recline bike level 11

fish taco,
chicken, chips and veg fritta

wine
13 st 3

050,10,10,13,937

8am Bikram Wimbledon. First Yoga for a while. Aching this morning.

beef casserole and garlic bread
apple turnover and choux buns

Guinness and wine
13 st 0

410,2,10,12,10,665

10 25kg pulley
10 30kg pulley
10 35kg pulley
10 40kg pulley
10 45kg pulley
10 50kg pulley
10 55kg pulley
10 60kg pulley
10 65kg pulley

30 20kg abdominal crunch machine (legs in new position)

3 x 10 50kg triceps machine
3 x 10 10kg l/r dumbell triceps extensions
3 x 10 20kg tricep pushdowns

pork, carrot and runner bean fried rice
chocolate weetabix

Guiness and wine
13 st 4

4538,10,9775

30 mins recline bike hills level 11

pork and veg stir fry noodles
Guinness and wine

13 st 4

261,11,10,10,7??

3 x 10 12.5kg cable crossovers
3 x 10 35kg incline press machine
3 x 10 40kg pecs machine

30 20kg abdominal crunch machine (legs in new position)

3 x 10 ez bar preacher curls 7.5kg on end of metal sleeved bar
3 x 10 l/r 10kg preacher curls
3 x 10 20kg curl machine

ham, egg and salad baguette
steak, chips, oven dried tomatoes and cream cheese sauce

wine
13 st 2

065,10,10,975

30 mins recline bike hills level 11

red pepper and salmon Thai curry with rice
ice cream

wine
13 st 0

186,9,13,11,-?5

3 x 10 4kg Single Arm Overhead Dumbbell Squat
3 x 10 40kg leg extension
3 x 10 35kg leg adductor machine

30 25kg abdominal crunch machine

3 x 10 25kg shoulder press machine
3 x 10 12.5kg two handed bar bell press from behind neck
3 x 8kg l/r kettlebell bottoms-up press

chicken, bacon and peppers in a creamy sauce with penne
Guinness and wine

13 st 1